Running · Advanced
8 weeks · 3 sessions per week
Who it is for
For anyone who can already run thirty minutes in one go, for example after the 0 to 5 km plan.
Over eight weeks, this plan extends your longest run from thirty minutes to an hour in one go. Every week you do two shorter sessions and one longer one. Everything is done at an easy pace where you can still talk. Week 4 is a lighter week, so your body can recover.
Start every session with five minutes of easy walking and finish with five minutes of walking. Plan at least one rest day between two sessions.
Zone 1 is very easy, zone 2 is a pace at which you can still talk. Calculate your own zones in the heart rate zones calculator.
Start below what you can already do. Two shorter sessions and one longer one, all easy.
Session 1 · Easy session · 35 min
Session 2 · Easy session · 35 min
Session 3 · Endurance session · 40 min
The longest session gets five minutes longer. The pace stays easy.
Session 1 · Easy session · 40 min
Session 2 · Easy session · 40 min
Session 3 · Endurance session · 45 min
Forty minutes in the long session. You should still be able to talk.
Session 1 · Easy session · 40 min
Session 2 · Easy session · 40 min
Session 3 · Endurance session · 50 min
A lighter week. Slightly shorter, so your body can recover.
Session 1 · Easy session · 35 min
Session 2 · Easy session · 35 min
Session 3 · Endurance session · 45 min
Forty-five minutes in the long session.
Session 1 · Easy session · 40 min
Session 2 · Easy session · 40 min
Session 3 · Endurance session · 55 min
Fifty minutes in the long session, and the shorter sessions get a little longer too.
Session 1 · Easy session · 45 min
Session 2 · Easy session · 45 min
Session 3 · Endurance session · 60 min
Fifty-five minutes in the long session. Stay easy, even if it goes well.
Session 1 · Easy session · 40 min
Session 2 · Easy session · 40 min
Session 3 · Endurance session · 65 min
Sixty minutes in one go. How many kilometres that is depends on your pace.
Session 1 · Easy session · 35 min
Session 2 · Easy session · 35 min
Session 3 · Endurance session · 70 min
This plan is a guideline, not medical advice. If you have an injury, heart or lung problems or any other condition, or you are pregnant, discuss it with a doctor or physiotherapist first.
01
The longer session is meant to build endurance, not to be fast. If you can no longer talk, slow down.
02
Plan at least one rest day between two sessions, for example on Tuesday, Thursday and Sunday.
03
In week 4 you deliberately do a little less. Recovery is part of the plan.
Yes. A short walking break is not a failure. Then carry on running easily.
Feel free to repeat that week. An extra week is not falling behind.
That depends on your pace. The plan works with minutes, not kilometres, so you can keep running easy.
If you feel chest pain, dizziness or unusual shortness of breath, stop and ask a doctor for advice. Also stop if you feel sharp pain in a joint or muscle and have it checked if the pain persists.